and you have to slow down its absorption into your bloodstream so it doesn’t spike you into the ceiling and then drop you through the floor like you’re glued to a giant Super Ball. To do that, you gotta mix it with fat (just like we did with breakfast) into something I call optimized caffeine.

QUICK AND DIRTY: 1–3 MINUTES Twenty-three burpees. Why? I like the number 23. I wore it on my back for years out on the basketball court, and to this day it makes me happy. If you are feeling frisky, add the pushup to the bottom of the burpee. If you need to break this up into several sets, go for it. Otherwise the whole thing should be over in

As the great swordsman Miyamoto Musashi said, “Today is victory over yourself of yesterday, tomorrow is victory over a lesser foe.”

Nick Saban, possibly the greatest coach in the history of college football, tells his players to follow what he calls “the Process.”

golden rule. Let’s take it one step further, to the deeper meaning: Do unto others because they are you. You, just living a different life. From that perspective, no one is too distant or too strange to connect

LET’S SPEED THIS UP Good digestion is essential for proper nutrition, but for proper post-dinner sexual activity, sometimes good digestion isn’t good enough. Sometimes, whether because of limited time or limited patience, you need to speed things along down the digestive tract. In that situation, ginger is an excellent resource. Ginger has the

Don’t get lost in the big picture, he says, and risk taking your eye off the prize. Focus on what’s in front of you, focus on something you can chew and swallow. Focus on the micro, in other words, and the macro takes care of itself.

there is one message that Mike has preached most consistently over all those years, it’s that if you are counting calories, you are setting yourself up for failure, because calories aren’t real, and humans don’t actually “burn” them.

Not only that, it has fiber too. I like to eat half an avocado with lime, sea salt, and cayenne when I want a lush, nutrient-dense snack or a quick breakfast and I don’t have time to sit down to a proper meal.